Pork Rind-Crusted Cod with Lemony Caper Sauce
Crispy pork rind-crusted cod fillets topped with a rich lemon butter caper sauce.
Ingredients
6 oz cod fillet
½ cup crushed pork rinds
1 egg
1 Tbsp heavy cream
¼ cup almond flour
2 Tbsp butter (for cooking)
Salt and pepper, to taste
For the Lemony Caper Sauce:
2 Tbsp butter
1 Tbsp capers, drained
1 Tbsp lemon juice
½ tsp lemon zest
Salt and pepper, to taste
Macronutrients
Protein: 65g
Fat: 80g
Carbs: 7g
Preparation
Pat the cod fillet (6 oz) dry with paper towels and season lightly with salt and pepper. Set up a breading station with almond flour (¼ cup) in one bowl, a beaten egg (1) mixed with heavy cream (1 Tbsp) in another, and crushed pork rinds (½ cup) in a third bowl.
Dredge the cod first in the almond flour (¼ cup), then dip it into the egg mixture (1 egg + 1 Tbsp heavy cream), and finally coat it thoroughly with the crushed pork rinds (½ cup), pressing lightly to adhere.
Heat a skillet over medium heat and melt the butter (2 Tbsp) for cooking. Once hot, carefully add the cod fillet and cook for 3–4 minutes per side until golden brown and cooked through, adjusting heat as needed to prevent burning.
In a small saucepan, melt the butter (2 Tbsp) over medium-low heat. Add the drained capers (1 Tbsp), lemon juice (1 Tbsp), and lemon zest (½ tsp). Simmer gently for 1–2 minutes, seasoning with a pinch of salt and pepper to taste.
Plate the pork rind-crusted cod and spoon the warm lemony caper sauce over the top. Serve immediately.
5 x max reps
kipping pull ups: 4-8-5-4-4
ring dips: 4-5-4-4-4